WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Mon, 09/23/2019

Sat, 08/16/2019

Sat, 08/16/2019

"Chips Ahoy" For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Chest to Bar Pull-Ups # DAILY MINDSET **“No mud, no lotus”** The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions. It’s easy to chalk up an achievement to luck, or something someone was born with. What’s harder to admit is that sai

Mon, 07/22/2019

Mon, 07/22/2019

"Hot Sauce" AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95) Notes: “Reasons > Goals” Let’s imagine Jane is overweight, and is set on a new goal

Wed, 06/26/2019

Wed, 06/26/2019

"Nancy" 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Notes: “Culture eats strategy for breakfast.” -Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. The picture perfect strategy, execute

Wed, 06/19/2019

Wed, 06/19/2019

Weightlifting Complex Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 Notes: “Champions don’t blame the tools they’ve been given. Champions sharpen them.” Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn’t matter where you started, or even where you’ve been

Sat, 05/25/2019

Sat, 05/25/2019

“Fancy Pants” For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run Notes: “Worry is a misuse of imagination" - Dan Zadra Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things. Whe

Sat, 05/04/2019

Sat, 05/04/2019

"Sleep Walk" Teams of 3: 7 Minute AMRAP: 100/70 Calorie Assault Bike Max Overhead Squats (95/65) Rest 3 Minutes 6 Mininute AMRAP: 80/60 Calorie Assault Bike Max Hang Squat Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 60/40 Calorie Assault Bike Max Thrusters (135/95) Notes: “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemi

Fri, 04/26/2019

Fri, 04/26/2019

Overhead Squat Build to heavy set of 3 “Denim” AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) Notes: “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent. #WOD #overheadsquat #denim #ampra #doubleunders #calrow #overheadsquats

Wed, 02/20/2019

Wed, 02/20/2019

"Double Play" AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders Notes: ## BARBELL * Let’s use one barbell today unless overhead movements are drastically different from cleans * Power Snatch or Overhead Squats will be the limiting factor * Should be able to complete 20+ overhead squats when fresh * Snatches likely singles within the workout * Overhead squats and cleans ideally completed

Fri, 02/08/2019

Fri, 02/08/2019

"Twenty Something" AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row Notes: ### GENERAL * Looking to move for all 20 minutes today * Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward ### OVERHEAD SQUATS * Choose a weight you are capable of completing 25+ reps unbroken when fresh * Ideally finished in no more than 3 sets within the workout ### BOX

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